Glute Routine:

THE

DEAR diary, today we’re giving the glutes some attention.

Starting with THE PEACH a 25 minute lower body #glutefocused workout, and finishing with FUEGO a 10 min booty burner!

Choose one or choose both!🔥

    • Total: 3 sets x 10 reps

    • Rest: 45 seconds between sets

    • How To: Lie on your back with your knees bent and feet flat on the floor. Press through your feet to lift your hips, squeezing your glutes at the top. Hold for 3-5 seconds, then slowly lower back down.

    • Add Resistance: Place a resistance band above your knees.

    • Total: 4 sets x 10-15 reps

    • Rest: 45 seconds between sets

    • How To: Sit near the edge of a sturdy chair with your feet flat on the floor and a resistance band just above your knees. Keeping your feet planted, press your knees apart against the band, hold for 1 second, then bring your knees back together slowly.

    • Add Resistance: Place a resistance band above your knees.

    • Total: 3-4 sets x 10 reps

    • Rest: 1 minute rest between each set

    • How To: Standing with your feet about shoulder width apart. Do one full squat and stand back up. On your second squat, stay low, rise an inch, then lower an inch—that’s one pulse. Rise back up and repeat the pulse on every second squat.

    • Add Resistance: Place a resistance band above your knees.

    • Total: 3 sets x 8-10 reps per leg

    • Rest: 1 minute rest between each set

    • How To: Step onto a sturdy platform with one foot and press through that foot to stand up. Slowly lower your other foot back to the floor over a count of three.

    • Total: 3 sets x 20 reps

    • Rest: 1 minute rest between each set

    • How To: Stand with your feet hip-width apart, using a wall or sturdy chair for balance if needed. Press through the balls of your feet to lift your heels off the floor. Pause at the top, then lower your heels slowly.

THE PEACH | 25 min

FUEGO | 10 min

    • Total: 3 rounds

    • Rest: 45-90 second rest between each round

    1. Donkey Kicks — 5 each leg

    2. Fire Hydrants — 5 each leg

    3. Straight-Leg Donkey Kicks — 5 each leg

  • Complete all three exercises back-to-back. Rest for 45-90 seconds, then repeat for 3 rounds total.

  • Form Focus — keep each movement slow and controlled. Focus on squeezing your glutes instead of rushing through the reps.

    Shorter Rest — shorten your rest between rounds as you get stronger to keep your glutes working.

my DIARY Notes

  • Focus on form before adding resistance.

  • Take the recommended rest between sets.

  • Use a resistance band when you’re ready.

  • Stay consistent—even if the week isn’t perfect.

TIPS FOR SUCCESS

WEEK 1 — FORM

Learn the movements. Slow down. Focus on control.

WEEK 2 — RESISTANCE

Add resistance where it feels appropriate.

WEEK 3 — PROGRESS

Add reps, shorten your rest, or increase resistance.

have FUN!

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